Oldways

Lesson: Introduction to Leafy Greens

Handout: Greens Guide

Lesson: The Flavors of Leafy Greens

Handout: Heritage and Health: Greens

Lesson: The Heritage of Leafy Greens

Discussion: How Do You Eat Leafy Greens?

Lesson: The Importance of Cooking Greens Quickly

Lesson: Ways to Cook Greens

RECIPE: Garlicky Dill Mojo Sauce

COOK-ALONG: Garlicky Dill Mojo Sauce with Claire

RECIPE: Tangy Collard Greens

COOK-ALONG: Tangy Collard Greens Demo with Sarah

RECIPE: Greens Mixup: Kale, Mustard, & Dandelion

COOK-ALONG: Greens Mixup Demo with Yvonne

RECIPE: Green Smothie

COOK-ALONG: Green Smoothie Demo with Fatou

RECIPE: Spinach Cucumber Dill Salad

COOK-ALONG: Spinach Cucumber Dill Salad Demo with Tiffany

Handout: Tips for Cooking Greens

Handout: Greens Shopping Guide

Homework: 10 Places to Fit Your Greens

WRAP UP: Greens Review & Homework

Lesson: Introduction to Whole Grains

Handout: What are Whole Grains

Lesson: Parts of a Whole Grain & Looking for Whole Grains

Handout: Whole Grain Brochure

Lesson: Whole Grains at Every Meal

Handout: Heritage and Health: Whole Grains

Lesson: African Heritage Grain History

Handout: Whole Grain Cook Times

DISCUSSION: How do you like to eat whole grains?

Lesson: Importance of Whole Grains

Handout: Whole Grain Shopping Guide

RECIPE: Curry Couscous with Peppers

COOK-ALONG: Curry Couscous with Peppers Demo with Sarah

RECIPE: Millet with Zucchini and Chickpeas

COOK-ALONG: Millet with Zucchini and Chickpeas Demo with Adante

RECIPE: Quinoa with Ginger and Carrots

COOK-ALONG: Quinoa with Ginger and Carrots Demo with Yvonne

Homework: Buying and Eating African Heritage Whole Grains

WRAP UP: Whole Grain Review & Homework

Homework Review & Welcome

Introduction to Beans & Whole Grain Rice

DISCUSSION: How do you like to eat beans?

Lesson: Beans & Rice: A New Staple

Handout: African Heritage Beans

Lesson: Types of Beans

Handout: Heritage and Health: Beans and Rice

Lesson: History of Rice Cultivation by African Women

Handout: Heritage and Health: Beans and Rice Dishes

Lesson: Beans & Rice Dishes Across the Diaspora

Lesson: Beans & Rice Nutrition

DISCUSSION: What does a "plant-based diet" mean to you?

Lesson: Plant-Based Diets Are Healthy

DISCUSSION: If you are vegetarian or vegan, can you share why?

Handout: Beans Cook Time

Lesson: Meatless Meals

Handout: Shopping Guide for Beans, Peas, Nuts, and Seeds

Lesson: Shopping Tips for Beans & Rice

RECIPE: Cold Black- Eyed Pea Salad

COOK-ALONG: Cold Black-Eyed Pea Salad Demo with Kamisha

RECIPE: Caribbean Coconut Red Beans

COOK-ALONG: Caribbean Coconut Red Beans Demo with Claire

RECIPE: Simple Red Lentils

COOK-ALONG: Simple Red Lentils Demo with Selas

Homework: Making Beans and Rice a New Staple

WRAP UP: Homework & Review

Lesson: Homework Review and Intro to Tubers

Handout: What are Tubers

Lesson: Overview of African Heritage Tubers

Handout: Heritage and Health: Tubers

Lesson: Heritage and Health of Tubers

Handout: Guide to Cooking Tubers and Starches

Lesson: Enjoy Tubers in a Healthy Way

Handout: Shopping Guide for Tubers, Stews, and Mashes

Lesson: Shopping for Tubers

RECIPE: Senegalese Sweet Potato Stew ("Mafe")

COOK-ALONG: Senegalese Sweet Potato Stew ("Mafe") Demo with Kamisha

RECIPE: Kenyan Vegetable Mashed Potatoes ("Irio")

COOK-ALONG: Irio Demo with Fatou

RECIPE: Yuca Fries

COOK-ALONG: Yuca Fries Demo with Glorya

Homework: Cooking Tubers and Other Healthy Starches

DISCUSSION: What are your favorite tubers?

WRAP UP: Homework & Tubers Review

Homework Review & Introduction to Fruits and Vegetables

Lesson: The Role of Fruits and Vegetables

DISCUSSION: Why don't Americans eat enough fruits and vegetables?

Lesson: Produce Can Be Affordable

Handout: Heritage and Health: Fruits and Vegetables

Lesson: Fruit and Vegetable Market Tour

Handout: What Color Are Your Fruits and Vegetables

Lesson: The Rainbow of Fruits and Vegetables

Handout: A Healthy Lifestyle

DISCUSSION: What are other elements of a happy and healthy lifestyle?

Handout: Shopping Guide for Fruits and Vegetables

RECIPE: Mango and Papaya After-Chop Fruit Salad

COOK-ALONG: After-Chop Fruit Salad Demo with Kamisha

RECIPE: Blackened Okra

COOK-ALONG: Blackened Okra Demo with Calvis

RECIPE: Braised Cabbage

COOK-ALONG: Braised Cabbage Demo with Glorya

Handout: Recommended Reading

Handout: Your Guide to Heritage Eating at Restaurants

Handout: African Heritage Dinner Menus for Home Cooking

BONUS RECIPE: Make Your Own African Heritage Grain Bowls

Exit Survey

THE NEXT CHAPTER: How will YOU carry forth the lessons you learned?

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